Want to stay active but your knees, back or hips have other plans? Hot tub exercises might be your answer. The warm water loosens stiff muscles while the water supports your body, so you can build strength and stay mobile without the pounding of a gym workout. These 10 easy moves are based on tips from Jennifer Pierce, a NASM and NCCPT certified personal trainer, and you can do every one right in your spa with no equipment needed.
Is It Good to Exercise in a Hot Tub?
Yes! Warm water boosts circulation and relaxes tight muscles, which makes moving feel easier. The water also takes pressure off your knees, hips and back. That makes hot tub exercises a great fit if you’re working around achy joints, coming back from an injury or just want to move more. All you need is your spa or hot tub and about 15 minutes.
Before You Start
- Keep the water at 104°F or lower. Dropping it a few degrees for a workout is even better.
- Keep sessions to about 15 minutes.
- Drink water before and after.
- If you’re pregnant or have heart or blood pressure concerns, check with your doctor first.
- Heading out to the hot tub when it’s chilly? Brush up on these winter hot tub safety tips.
10 Hot Tub Exercises to Try
1. Shoulder Rolls
Start easy. Stand tall in the middle of your spa and roll your shoulders forward, then back. The warm water loosens up your neck and shoulders while you go.
Do it: 3 sets of 30 rolls
2. Knee Tucks
Sit on the bench or grab the wall. Pull both knees to your chest, then push your legs straight back out. Keep your back straight and your shoulders away from your ears. Hello, abs.
Do it: 3 sets of 30
3. Bicycle Kicks
Sit with your legs stretched toward the center and pedal like you’re riding a bike. Want more? Lift and lower straight legs against the water to work your quads and loosen tight hips.
Do it: 3 sets of 20 to 30
4. Underwater Claps
Stand with your arms underwater, out to your sides, thumbs up. Bring your palms together, then open back out. The water pushes back the whole time, so your chest, arms and shoulders all get in on it.
Do it: 3 sets of 20 to 30
5. Calf Raises
Stand flat-footed, rise up onto your toes, then lower back down. Hold the wall if you need help with balance.
Do it: 3 sets of 15 to 30
6. Arm Crosses
With your shoulders underwater and palms facing down, sweep your arms from straight out at your sides to crossed in front of your chest. Go fast to get your heart rate up and fire up your shoulders.
Do it: 3 sets of 20 to 40
7. High Knees
Hold the wall and run in place, driving your knees up toward your chest. You get a cardio burst without pounding your joints.
Do it: 3 sets of 30 to 60
8. Torso Twists
Cross your arms over your chest, tighten your abs and slowly twist side to side. Breathe out as you twist and breathe in as you come back to center.
Do it: 3 sets of 20 to 30
9. Water Squats
Squats without the knee drama. Push your hips back like you’re sitting in a chair, pause halfway, then press back up. Don’t lock your knees at the top, and use the spa step for support if you need it.
Do it: 3 sets of 15
10. Cool-Down Stretch
Hold the wall, grab one foot behind you and keep your knees close together for a quad stretch. Hold for 30 to 45 seconds, then switch legs. To finish, grip the wall with both hands and walk your hips back to stretch your back and shoulders.
Level It Up
Do these hot tub exercises two or three times a week and you’ll notice the difference: less stiffness getting out of bed, easier walks and more energy for the things you love. Ready for more? Add light water weights or other pool exercise equipment for extra resistance, or take your workout to the big water with these swimming pool exercises.
Don’t Have a Hot Tub Yet?
Don’t let stiff joints keep you on the sidelines. A hot tub gives you a place to move, recover and relax every day without leaving home, plus a long list of other health benefits. Get a free quote on a custom Blue Haven spa, and join Backyard Blueprint for more fun ways to get the most out of your backyard.
